Comparing Nutrients in 7 ounces Canned Kidney Beans VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Canned Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	5.75% 167kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	41.7% 40.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	33.3% 10.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	28% 4.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	99% 128g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	25.6% 18.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	2.6% 1.9g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 1.83g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 12.3g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	74% 296μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	29.6% 35.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	24.5% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29% 2.32mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	67% 1.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.5% 179mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	152% 2278mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Crackers, cream, Gamesa Sabrosas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 7 oz of Crackers, cream, Gamesa Sabrosas contain 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 12.4 times more Vitamin B3, 3.3 times more Vitamin B5, 4.1 times more Vitamin B9, more Vitamin B12, 79.5 times more Vitamin E and 4.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 7 ounces for Canned Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Canned Kidney Beans have 1.3 times more Calcium, 1.2 times more Copper, 1.8 times more Potassium and 17.5 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 6.3 times more Iron, 4.6 times more Manganese, 10.6 times more Selenium, 3.9 times more Sodium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, cream, Gamesa Sabrosas contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.8 times more Omega 3 and 1.8 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 5.8 times more Energy, 34 times more Fat, 38 times more Saturated Fat, 22.7 times more Omega 6, 4.5 times more Carbohydrate, 5.1 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6